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Compare Nutrients in 100 Calories Black CurrantsVS Blackberries

Weight per 100 Calories

Black Currants
159g
Blackberries
233g

Black Currants have 1.5 times more energy per 100g than Blackberries. It has low energy density when compared to other foods. Raw Blackberries having low energy density.

Which food has more nutrients per 100 calories - Black Currants or Blackberries?

Macros Ratio

ProteinsFatsCarbs

Black Currants
9%
6%
85%
Blackberries
13%
10%
77%

Vitamins

100 kcalRDA for Men 19-30 years
Black CurrantsBlackberries
Vitamin A
2.1%
2.84%
19.048 μg25.581 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.6%
3.9%
0.079 mg0.047 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.08%
4.6%
0.079 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.98%
9.4%
0.476 mg1.502 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
8.08%
5.4%
0.105 mg0.07 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
319%
54%
287.302 mg48.837 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
10.6%
18%
1.587 mg2.721 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
38%
NA μg46.047 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
NA
14.5%
NA μg58.14 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Black CurrantsBlackberries
Calcium
8.73%
6.74%
87.302 mg67.442 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
15%
42.7%
0.137 mg0.384 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
30.6%
18%
2.444 mg1.442 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.52%
11.6%
38.095 mg46.512 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
17.7%
65%
0.406 mg1.502 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
13%
7.3%
93.651 mg51.163 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11%
8%
511.111 mg376.744 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
1.7%
NA μg0.93 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.21%
0.16%
3.175 mg2.326 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.9%
11%
0.429 mg1.233 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Black Currants vs Blackberries:
Raw European Black Currants have 1.7 times more Thiamine, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.9 times more Vitamin C than Raw Blackberries. While Raw Blackberries contain 1.3 times more Vitamin A, 3.2 times more Vitamin B3 and 1.7 times more Vitamin E than Raw European Black Currants.

Comparing minerals per 100 Calories for Black Currants vs Blackberries:
Raw European Black Currants have 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Blackberries. While Raw Blackberries contain 2.8 times more Copper, 3.7 times more Manganese and 2.9 times more Zinc than Raw European Black Currants. Both Raw European Black Currants and Raw Blackberries have similar amounts of Magnesium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Black CurrantsBlackberries
Fat
0.67%
1.18%
0.651 g1.14 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.97%
5.77%
2.222 g3.233 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
18.8%
17%
24.413 g22.349 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
15.7%
NA g11.349 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
32%
NA g12.326 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.17%
0.1%
0.054 g0.033 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.13%
13.7%
0.114 g0.219 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1%
2.55%
0.17 g0.433 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
3.5%
5.54%
130.095 g205 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Blackberries contain 1.8 times more Fat, 1.5 times more Protein, 1.9 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Water than Raw European Black Currants. Both Raw European Black Currants and Raw Blackberries have similar amounts of Carbohydrate and Energy per 100 kcal.